Basil Chicken Parmigiana
Source of Recipe
Southern Living
Recipe Introduction
Prep: 25 min., Cook: 4 min. per batch, Bake: 20 min. Open a bag of prewashed mixed salad greens, and top with sliced grape or cherry tomatoes, red onion slices, and a drizzle of light balsamic vinaigrette for a zesty accompaniment.
List of Ingredients
8 ounces uncooked whole wheat rotini
4 (6-ounce) skinned and boned chicken breasts
2/3 cup Italian-seasoned breadcrumbs
1/2 cup grated Parmesan cheese, divided
1/2 cup egg substitute
1 tablespoon olive oil
1 (26-ounce) jar low-fat pasta sauce
1/4 cup sliced fresh basil
1 cup (4 ounces) shredded low-fat mozzarella cheese
2 tablespoons minced fresh Italian parsley
Prepare pasta according to package directions, omitting salt and oil. Drain and keep warm.
Cut each chicken breast into 2 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.
Combine 2/3 cup breadcrumbs and 1/4 cup Parmesan cheese. Dip chicken in egg substitute, and dredge in breadcrumb mixture.
Brown chicken, in batches, in hot oil in a large nonstick skillet over medium-high heat, 1 to 2 minutes on each side; remove chicken from skillet.
Stir together pasta sauce and basil; spoon half of sauce into an 11- x 7- inch baking dish. Arrange chicken in an even layer over sauce; pour remaining sauce over chicken. Sprinkle evenly with mozzarella cheese and remaining 1/4 cup Parmesan cheese.
Bake at 350° for 20 minutes or until mozzarella cheese is lightly browned and sauce is bubbly around edges. Remove from oven, and sprinkle with 2 tablespoons parsley. Serve chicken over hot cooked pasta.
Yield: Makes 8 servings (serving size: 1 chicken breast half and 1/2 cup pasta)
CALORIES 337(21% from fat); FAT 8g (sat 2.9g,mono 2.2g,poly 0.8g); PROTEIN 33.8g; CHOLESTEROL 61mg; CALCIUM 364mg; SODIUM 732mg; FIBER 4g; IRON 2.8mg; CARBOHYDRATE 33.2g
Southern Living, JANUARY 2006
Recipe
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